8 rounds, alternating each round for 4 rounds of each: Rest 1 minute between each
200m Run, all out sprint
25/20 cal Assault Bike, all out sprint
-10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level
-3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest
-EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute)
-3x200m Waiter’s Carry 2×53/35lb kettlebells
-3×10-15 Unbroken Bar Muscle Ups, rest as needed. Or Accumulate 20 Bar Muscle Ups if cannot string together yet.
No Muscle ups yet?
Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups
Bar Muscle up 3×5 kip to hip
15 Deadlifts 225/153
50 ft HS Walk